< strong>Back shoulder training: Incline plank lateral raise!
The shoulder deltoid muscle is the most eye-catching muscle among the upper limb muscles. The thick and three-dimensional deltoid muscle makes us The shoulders look broader and more masculine!
In shoulder training, many people tend to pay more attention to the front shoulder test that can be seen in the mirror, but ignore the back test of the shoulder. Training, this will greatly reduce your shoulder shape! Weak back shoulders When viewed from the back or side, your shoulders will appear to be slumped
The bent over fly is a great exercise for back shoulder training, but it has some fundamental flaws.
Why?
Because the power curve of the leaning bird is Pendulum shape. This means you have the strongest shoulder tension in the middle range of the movement, and less tension in the back shoulder at the beginning and end of the movement. span style="font-size: 14px;">The resistance distribution of the dumbbell bent-over fly, where the load is heaviest at the top and lightest at the bottom, doesn't match the contours of the muscles and therefore means you're not doing the entire exercise. Completely challenge it
So, in order to improve this situation, you can try turning sideways and using an incline stool span>
By lying on your side on a bench, you create a resistance curve that closely matches your muscle tone and full range of motion. < /span>
The following is the action process:
1. Choose an incline training bench, then lie on your side on the bench with your knees bent, holding a dumbbell in front of your body with one hand
2.Then bend your elbows slightly, hold the dumbbells, and start raising your shoulders behind your body until your arms and your body are in the same plane, then stay for a second and slowly return!
Notes:
1. Choose the appropriate dumbbell weight, do 15 times in each group, and do 3-4 groups
2. Pay attention to maintaining good body posture during the process
3. The elbow joint does not participate in the movement and remains fixed and locked. Feel the force in the back of your shoulders!